Monday, May 28, 2012

Banana Bread


Let's talk bread..
Banana bread.

No fun story behind it, really.
Just some dang good bread.

I suppose I could mention that it is healthy & low-fat too.

Nom. Nom. Nom.
I will take a slice for breakfast, lunch & dinner. Please & thank you.



Banana Bread
  • 2 large very ripe bananas
  • 1/4 cup applesauce
  • 1/4 cup coconut oil, melted
  • 1/3 cup brown rice syrup
  • 2 tbsp molasses
  • 2 cups all-purpose four
  • 3/4 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/2 tsp salt
  • 2-4 tbsp almond milk, depending on the thickness of your batter
  • Optional: 1/2 cup chopped walnuts

Start by preheating your oven to 350 degrees on the convection bake setting. Lightly spray a 9 by 5 inch loaf pan, then set aside.

You can melt your coconut oil in the microwave if you like, but I heated mine on the stovetop in a small dish placed inside a water filled pan.

Now, time to get mashing. Add your bananas to a large bowl and mash the heck out of them. I used a potato masher, but I'm sure a fork would work just fine.

Mix in brown rice syrup, applesauce, oil, and molasses. Whisk together until just incorporated.

Mix in flour, baking powder, baking soda, spices and salt.

Continue to stir the batter until all ingredients are just combined. I usually end up adding a few tablespoons of almond milk to loosen up the batter a bit. It should still be thick, but a little almond milk will keep the resulting bread from being too dense.

Now it's time to fold in the nuts, if using. Personally, whenever given the option, I always choose the bread that has nuts over it's more plain counterpart. Plus, walnuts are naturally rich in fiber, B vitamins, magnesium, antioxidants & heathy omega 3 fatty acids. What's not to love?

Now scoop the batter into your prepared loaf pan and pop in the oven for 45-50 minutes. Until you can poke a toothpick in it and have it come out clean. 

The top should be nicely golden brown when finished baking.
Oh & in case you were wondering, the aroma is killer.

Let the bread cool for a few minutes in the pan before transferring it to a cooling rack.

Once completely cooled, you can get to slicing. My favorite way to eat it is slathered with a little Earthbalance on top. Mmm. Mmm.

Perfection.


Thursday, March 22, 2012

Dirty Dozen vs. Clean Fifteen

So it has come to my attention that I am very poor with time management. Well.. I am in reference to school work that is. I always seem to find a way to waste away my morning & afternoon, then have to do homework all night. This often leaves me with zero time to blog.. I'm working on reprioritizing though. ;)

However, on a very positive note..
Only FIVE WEEKS LEFT until finals!
Hallelujah! Praise Jesus. ;)

Then it's summer time, working for my daddy, & then off to Minnesota for Chiropractic school..
Wow. This (school) year has flown by.
Crazy how that always happens, isn't it?

This week has been madness. Two big exams today and numerous homework assignements earlier this week has left me with no real time to blog/cook.
Sad day..

Don't worry though. This girl has got a plethura of good info to keep you entertained until I introduce you to some new & exciting recipes in the (hopefully) not too far off future.

^ Let's discuss these guys ^
Shall we?

Let's face it.. I'm sure we all wish that we could afford to buy the best quality ingredients, all of the time. But, as unfortunate as it is.. Healthy (organic) food is not always the cheapest..

I'm a college student. I understand what it is like trying to buy the healthiest foods you can on a budget. I do buy non-GMO foods always & mostly all organic, with just a few exceptions.

Organic foods have countless benefits. They're is grown free of toxic pesticides & chemical fertilizers. Not only is this good for you to not be consuming them, but think about the people growing the food. They too don't have to be exposed to the nasty chemicals & the soil that the plants are grown in remains plush & fruitful for years to come! Eating organic means you are better sustaining the Earth & it's abilities to provide for us, as well as doing your part to more healthfully treat yourself. It also doesn't hurt that organic fruits & veggies contain more nutriets than their toxic relatives do, so if possible you should always go for organic. 

But.. Did you know that there are certain fruits & veggies that you don't necessarily need to buy organic?  It gets costly, I know. So below is a list of the fruit & veg items that you should always, always buy in the organic section & a list of the items that you don't necessarily need to always buy organic. (I do want to note that all of the non-organic items should be washed super-duper well to ensure all of the chemicals/pesticides have been washed off!)

The Dirty Dozen
  1. Apples
  2. Celery
  3. Strawberries
  4. Peaches
  5. Spinach
  6. Nectarines
  7. Grapes
  8. Sweet Bell Peppers
  9. Potatoes
  10. Lettuce/Kale/Collard Greens
  11. Cherries
  12. Pears


Clean 15
  1. Asparagus
  2. Avocado
  3. Banana
  4. Onion
  5. Pineapple
  6. Mango
  7. Broccoli
  8. Cabbage
  9. Kiwi
  10. Sweet Corn
  11. Sweet Peas
  12. Mushrooms
  13. Watermelon
  14. Tomatoes
  15. Sweet potatoes

A good tip to remember when shopping, the most highly contaminated fruits and veggies are typically tree fruits, berries and leafy greens. As you can see though, celery doesn't fall into any of those three categories yet it still lands on the dirty dozen list. So you can't only assume these types of fruits/veggies are the only highly contaminated ones. Again I will say, if possible, always buy organic. Not only for the reasons I listed previously, but buying organic means you can be sure you are not eating GMO (genetically modified) foods. I could go on about GMO foods for days, but we shall save that for a later post.

    Sunday, February 26, 2012

    Tomato Basil Cashew Cream Pasta

    Ugh.. What a weekend. I have three, yes THREE, big exams this week (pray for me!!) so my weekend has consisted of studying, studying, a little cooking/baking, & more studying. Sounds thrilling, doesn't it? I won't complain though, I've got a batch of PB Chocolate Chip Cookies to keep me company. ;)

    I've noticed a trend of dessert & sweet recipes on this blog, so I thought it was probably time for a savory dish recipe. What better than a healthy & filling pasta dish? If there is one thing I've learned in my short twenty-one years of life, it is that people love carbs. Everyone loves carbs. If you claim you don't.. You're lying. Ha. ;) 



    Tomato Basil Cashew Cream Pasta
    (adapted from: OhSheGlows)

    Yields: 3 servings
    • 1 large ripened tomato
    • 1/2 cup raw cashews (i soaked mine in water for an hour or 2 beforehand so they would blend more smoothly, but it isn't necessary!)
    • 1/4 cup water
    • 1 tbsp tomato paste
    • 1 tbsp extra virgin olive oil
    • 3 large garlic cloves
    • 1 tsp salt
    • 2 tsp freshly ground black pepper
    • 1 cup packed fresh basil, finely chopped
    • 3 servings uncooked spaghetti (i used udon noodles, but any variety will work fine)
    •  
       
    First fill a large pot with water and place on the stove to boil. Rough chop your tomato and add to a blender (include both the skin & seeds).

     Add in your cashews, water, & tomato paste. If you soaked your cashews beforehand, pat them dry before adding to the blender. Blend the mixture until it becomes smooth and creamy.

    In a large skillet, heat the olive oil & minced garlic on low, sautéing for a few minutes. Pour the sauce from the blender into the skillet, stir well, then bring to a simmer. Add in salt and pepper, let cook for 4-5 minutes or until hot. While the sauce is cooking, add your noodles to the boiling water and cook until al dente.

    When your sauce is thoroughly heated, remove from heat & stir in the fresh chopped basil.

    When the pasta is finished, strain out all water, then return the noodles to the pot. Add in desired amount of sauce and stir well to combine. I wouldn't add all of the sauce right away, as I had some left over afterwards. Now you're ready to enjoy!


    This pasta is smooth, rich, and packed with flavor. The fresh basil & cracked pepper add a perfect bite to the otherwise creamy & mellow sauce. The cashews provide a creamy base, but unlike most "cream" pastas this one is actually healthy! This is by far my favorite pasta dish I've ever made. It tastes so decadent &... dare i say, expensive? Haha. No seriously, if you're wanting to feel like some amazing accomplished italian chef, this is the dish to make. ;)

    Alright, I suppose it's back to studying for me.

    Hope you're all having a great Sunday. =)

    Sunday, February 19, 2012

    Mama Molstead's Great Granola


    Nothing fills you up in the morning quite like a hearty bowl of wholesome granola. When it comes to cooking, baking, or anything food related.. Mama knows best. Everything I've learned about food & being healthy, I have learned from her.



    Well, I technically cannot take credit for this granola because it is her recipe. But it is too good to not share with you guys! 

    This granola has that perfect balance between the toasted oats, nuts, and seeds, all with subtle undertone of sweetness from the maple syrup, agave, & dried fruits. Providing the perfect pairing with almond milk, of course. ;)
    This granola is both a blessing and a curse.. It is chock full of healthy ingredients, but when I've got a batch in the house I can't keep myself from sneaking handful after handful throughout the day. Let's just say, this is not a recipe that lasts long in this house!
    I've found that most store bought boxes of granola are: 1.) EXPENSIVE & 2.) a lot of them contain puff cereal & other filler ingredients. No thank you! Give me the hearty & wholesome ingredients, please. 

    I promise. This recipe does not disappoint.


    MAMA MOLSTEAD'S GREAT GRANOLA
    Subtly sweet & full of robust flavor. This granola will keep you full for hours & ready for anything your day decides to throw at you.

    • 6 cups rolled oats
    • 1/4 cup shelled hemp seeds
    • 1/4 cup ground flaxseed
    • 1 cup raw almonds, sliced
    • 1 cup raw walnuts, chopped
    • 1/2 cup raw pepitas
    • 1/2 cup raw sunflower seeds
    • 1 cup coconut, unsweetened
    • 1/4 cup coconut oil
    • 1/4 cup pure maple syrup
    • 1/2 cup apple juice
    • 1/2 cup honey
    • Recommended Mix In Options: Dried cranberries, raisins, blueberries, etc. Let that imagination run wild! =)

    Mix together dry ingredients (excluding any mix-ins!) in a large bowl- set aside. In a saucepan, mix together the oil, syrup, agave, and apple juice- bring to a boil. Pour wet ingredients into the bowl of dry ingredients & stir until well coated. Spread mixture onto 2 rimmed cookie sheets & bake for 20-25 minutes at 350 degrees. (can also place onto a few dehydrator sheets & dehydrate until crisp!) 

    Make sure to open the oven and stir the granola every 5-10 minutes. Add in raisins, cranberries, blueberries, etc. in the last 5-10 minutes of baking. 

    Pour into a container or bowl & get munchin'!

    Almond Milk- The perfect partner in crime.

    Thursday, February 16, 2012

    So, what does 100 calories really look like?

    Whew.. I'm thinking it is time for a little break from the sweet recipes for awhile, don't you? While S'more Cakes In A Jar and Cinnamon Roll Waffles are a delight to the taste buds, it is always good to find that perfect balance between eating healthfully and letting yourself indulge. My philosophy is that if you are eating nutritious foods the majority of the time, you can allow yourself to eat dessert. Because seriously, how could you live without dessert?!

    Most people are well aware that it is much more beneficial to snack on fruits & veggies than to snack on candy. Plant foods contain fiber and other nutients that help you to feel satisfied, full of energy, and they lend you the ability to consume more for less calories in comparison to highly processed items you'd find in the vending machine. But just how much bang can you get for your buck by consuming plant-based foods?


    What does 100 calories really look like?
    (all photos via: Fitsugar.com)

    30 asparagus = 99 calories, per 30 spears asparagus contains 100 milligrams of calcium
    (can you imagine how bad your pee would stink if you ate that many though?!...)

    1+3/4 cups apples slices = 99 calories, adding 4.6 grams of fiber

    1 medium banana = 105 calories, and who could forget the 422 milligrams of potassium

    10 cups... 10 TIGHTLY PACKED cups of romain lettuce = 100 calories!

    1+1/4 cups blueberries = 103 calories, plus 4.4 grams of fiber

    18 medium stalks of celery = 101 calories, nibbling on this many would also mean consuming 1,872 milligrams of potassium & 288 milligrams of calcium.
    60 Green Beans = 102 calories, plus you'd get 6 grams of protein and 11.2 grams of fiber

    2 kiwis = 93 calories, & 1.7 grams of protein (i know, i'm surprised too)


    1 medium pear = 98 calories, plus 5.1 grams of fiber

    You'd have to munch on 70 radishes = just 101 calories! Radishes are a good source of potassium, if you ate this many you'd gain 1,468 milligrams! (that's a lot, a good lot)

    10 cups of baby spinach = 101 calories! That massive quantity also packs 10 grams of fiber and 15 grams of protein. Though when spinach is cooked, it shrinks drastically. Making it easier to consume more of that leafy green goodness!

    2 cups of sliced strawberries = 105 calories, and more than 500 milligrams of potassium (that's more than a banana!)

    3 zucchini's weigh in at just 94 calories. Zucchini is another great source of potassium- 1,541 milligrams per 100 calories

    3 large juicy tomatoes = 98 calories, they also pack 6.6 grams of fiber

    2+1/4 cups watermelon = 103 calories, plus 2.1 grams of protein! (again, I too am shocked)


    So go ahead and give your body the things it really needs/wants! Healthy choices now make way for more benefits down the road.

    Wednesday, February 8, 2012

    Creamy Dreamy Pumpkin Pie Oats

    Hi Guys!

    Oh boy, what a day.. My morning started at 5:30AM today... That's just the way it goes when you're too tired to stay up and finish your school work the night before. I am 100% a morning person. I would much rather be in bed early and out of bed at the crack of dawn then stay up late like a normal college student. Seriously, I think I've successfully pulled just one all nighter, ever.

    It's kind of sad, I know this.

    Well.. Let's just say my physics II homework decided to Judo Chop me in the face this morning & hit me with a round house kick tonight. Ugh.. I can't escape it. We get weekly homework assignments and lab reports that are due every Wednesday by 5PM & of course, given that I am a master procrastinator, I usually wait until a day or two before they're due to start them.

    (Note to self: learn to stop procrastinating... starting tomorrow)

    Tomorrow I have a physics exam too. Meaning there is a long night of studying in my future. Gosh I love college.. ;)

    I did take action this morning though friends. I knew there was an super packed/stressful day ahead of me, hence why I started my morning with a big 'ole bowl of this warm & creamy goodness.

    Dreamy Pumpkin Pie Oats. Uber simple, uber healthy, and.. you guessed it, uber delicious. (& yes, I do realize the word uber came and went in the 80's. But what can ya do.)

    You'll probably think this sounds weird but.. It seriously bothers/concerns me when people skimp out on breakfast. Actually, it bothers me if people skip meals period. Bear with me here. You're body is your source of energy; the thing that gets you to and from where you need to be daily & it helps you perform whatever tasks are asked of you. It is YOUR TEMPLE.

    Now how do you expect your body to run properly if you aren't filling it with adaquate amounts of food or with the things it yearns for? The answer is simple. You can't.

    Think of your car for example. If you want your car to get you from point A to point B, what do you do? You fill it with gas. & if you want your car to run the best that it can, you certainly wouldn't fill it with bad gasoline now would you? You're body works the same way. You fill it with the things that are good for it and it is no secret as to how it will respond. You'll feel less tired, your skin will clear up, you'll lose those last few pounds that you just can't seem to get rid of, etc. You will just feel GOOD.

    Trust me, I've been there. I used to eat the Standard American Diet, or what I like to refer to as the SAD Diet, too. Ribs. Burgers. Highly processed empty carbs. All of it. It wasn't until my Sophomore year of high school that I decided to really focus on eating healthier and treating my body the way it deserved to be treated. I lose +15lbs, my skin was acne free, & I felt great. Light as a feather. Then just over two years ago I made the huge decision to turn vegan & there ain't no turning back!

    Now my goal is not to turn all of my readers into VegHeds like myself. In a perfect world, maybe. Ha! ;) But I do want to encourage you guys to make positive changes for yourself. Your health goes way beyond just you. Think about how it affects your family both now and in the future. Do you want to indulge and live an unhealthy life now, and 10-20 years down the road be overweight and getting winded while trying to play with your kids? I sure don't!

    Come on this journey with me. Make little changes to improve your life, improve your health, and hopefully grow to be a happier you. =) Are you with me!?

    Okay, that is enough preaching for tonight. Now would you like a healthy & quick breakfast recipe you can whip up in under 10 minutes?



    CREAMY DREAMY PUMPKIN PIE OATS

    These oats are thick & full of pumpkiny flavor. They are packed with protein and carbs to keep you full and energized all morning. Plus, getting a serving of (delicious) veggies in your breakfast?! Fist bump.
    • 1/2 cup old fashioned oats
    • 1/2 cup pumpkin puree (don't use pumpkin pie filling!)
    • 3/4 cup water or almond milk
    • 1 1/2 tsp pumpkin pie spice (Though I typically use 1tsp cinnamon + 1/2tsp pumpkin pie spice, it is all up to personal preference!)
    • 1 tsp pure vanilla extract
    • pinch or 2 of sea salt
    • 1 (heaping) Tbsp pure maple syrup (could also substitute with brown sugar)
    • Add ins & toppings: raisins, chopped walnuts, coconut shreds, dark chocolate chips, etc. & I always top mine with either a drizzle of maple syrup & some more cinnamon or cinnamon brown sugar. Mmm.
    Are you ready for the cooking instructions? It's very complicated..

    You put everything in a pot on medium-low, stir, & enjoy. =) Make sure you stir it periodically to ensure that the oats are getting heated thoroughly & not just cooking in the bottom of the pan. You can tell they are ready to go when they start getting nice, thick & creamy.

    Pour them into a bowl (don't forget your toppings!) & dig in.

    Well loves, I am off to the gym for a late night run. I'm not big on going to the gym at night time.. I'm usually not nearly as awake/motivated & I find being the only girl amongst an outstanding number of  bulky men in cutoffs to be slightly creepy.. Wish me luck.

    Thursday, March 3, 2011

    My Daddy, My Hero.. [Part 1]

    Early January of 2001 my dad went to Mayo Clinic to get an MRI for a nagging rib injury/pain that he had been dealing with for the previous 10 years. The pain was becoming unbearable, leading to the decision to finally get an MRI and see if they could find the source of the aching. If it weren't for the injury he had sustained.. Chances are we wouldn't have discovered the spots on his lung until they had progressed to a much more severe (& highly likely to be fatal!) state. That's the scary thing about lung cancer.. It is such a "sneaky" form of cancer because it typically doesn't cause/show symptoms until it has progressed to a very advanced state or until it has spread to other areas of the body.

    That is why a mere 14% of lung cancer patients live past 5 years.. :(

    Well, it wasn't until July 2, 2001 that we were informed that my dad needed to have surgery to remove the, Stage 1, Non-Small Cell, Lung Cancer from his right lung. It was two weeks later on July 17th, 2001 that the surgery finally took place.

    How scary.. To have a beautiful wife, 4 young kids in grade school and a little 1 year old at home. Then to be faced with the most deadly cancer there is.. It doesn't hardly seem fair now does it? Especially considering that my dad has never smoked a day in his life. Meanwhile, there are numerous people in the world who smoke pack after pack of cigarettes and they somehow remain cancer free! According to his doctors, they are nearly 100% sure that the cancer was due to second hand smoke. :(
    Well.. When you're faced with something like this.. You have two options:
    OPTION 1: Let the cancer conquer you..
    OPTION 2: Show the cancer who's boss.
    My daddy chose the latter option. :)

    He went into surgery on the 17th of July knowing the details of the surgery but not fully aware of just how painful the recovery was going to be. During surgery, the upper lobe of his right lung was removed (1/2 of his lung in total!). While operating they also found the cause of the rib pain he had been feeling.. Turns out he had swung so hard golfing that he broke off the tip of one of his ribs and it had embedded itself into the cartilage between his ribs!

    Lung cancer surgery (Posterolateral Thoracotomy) is the most painful surgery to recover from. ESPECIALLY for a young, healthy, muscular man like my father. They start by inserting a tube down the trachea and into the lung to inflate one lung and cause the other lung (the one to be operated on) to deflate. Then they dislocated and contorted his right arm/shoulder above his head to create an easier access area for the surgery. A 5-10 inch incision is made under the arm/across the ribs. Then they burned each of his ribs and used a rib splitter to break them and gain access to the lungs. They then proceeded to remove 50% of his lung and used both staples and stiches to repair the severed muscles and skin.

    A tube was left leading from inside the lung, through the ribs, then out of a incision on his side. The tubes purpose was to drain the excess fluids out of the lung to prevent pneumonia. This led to more pain later on, as they had to pull the tube out while he was awake. Talk about painful!

    WILD STORY:
    This story is far too crazy to not share.. It had only been 8-9 days since my daddy had gotten home. I was sitting out front of our house under this big tree with just my dad. We were just enjoying the nice weather when a squirrel.. I REPEAT.. A SQUIRREL falls from the tree right onto my dad! Not only on him, but right onto his fresh scar. I ran inside yelling to my mom that a squirrel had bitten my dad. LOL. But, even more bizzare? When my parents told his thoracic surgeon, Dr. Nichols, what had happened, he claimed the same thing had happend to a patient before!? Ridiculous.

    Getting back to the serious stuff now.. My dad was restricted to sitting and sleeping most of the time because it was too painful to do much else. BUT, we were just happy to have him home and recovering. Though, this didn't last long. He was only home for a short while before he had to go back to the hospital because he had developed M.R.S.A. (a severe type of staph infection) internally. We didn't know it at the time, but M.R.S.A. is highly life threatening because it is resilient to typical medicines that treat staph and it can burrow itself deeply into the internal organs.

    My daddy was in the hospital for about a week, then when he got to come home he still had to be hooked up to an I.V. (they had him on Vancomycin). After another 4-6 weeks his body began to have a adverse reaction to the medicine. His body was completely covered in hives. (On the outside AND internally!!!) He would get extremely high temperatures as well, 104 degrees!! He was a fit and muscular 199 lbs before surgery and he dropped to a mere 158 lbs post surgery. :(

    Hives :(
    MORE Hives.
    So Skinny! He had lost so much muscle that it was hard for him to hold jack for long without getting tired.

    Finally though, he recovered fully and our busy lives went on like they had been pre-surgery. He still had to go back to Mayo Clinic yearly to check and make sure his lungs were clear of any new spots. It was always such a relief when my parents would call and confirm that he had yet another clear check up. Each time, you try to just trust that God is going to keep him healthy and that He knows what he is doing. But it is virtually impossible to not be anxious.

    I remember it clearly.. It was mid March, 2006, the day of my dads big 5 year check up. I was riding home from track practice with Hannah Poolman & Morgan Molstead and was so excited to call my parents to hear the good news that I decided I couldn't wait until I got home........... Bad idea.

    Me: Hey mama! How was his appointment!?
    Mom: Where are you?
    Me:.......In the car with Hannah & Morgan... Why?
    (tears beginning to swell in eyes)

    She then proceeded to tell me his appt. didn't go like they hoped and that they were on their way home ASAP. Poor Hannah and Morgan.. I hung up and just busted out bawling... Not even telling them what was the matter.

    The second time hit me harder than the first did. Mainly because I was older and better understood what cancer was and what the risks were.. Words cannot describe how it feels to fall into a situation where you have the possibility of losing your daddy. It's generally an everyday occurence that I pray for God to let me keep my dad here to walk me down the isle. To be the amazing grandpa to my kids in the future. God is so good. So faithful.

    The new spot they found was on his left lung the second time. It was extremely small, 7mm to be exact. Dr. Nichols told us that this was the second smallest spot ever removed! What a blessing! Although.. Removal of the cancer required having another thoracotomy. :( My poor daddy. But he is so tough! Can you understand yet why he is my hero? Yes.. Im sure you can. :)

    COOL STORY:
    I have the best brothers in the world. My brothers in the world. My brother Josh and his now wife Cala had prom while my dad was still up in the hospital recovering. I remember going to grand march and taking pictures of them for my parents. Josh and Cala were supposed to go out to eat in CF, but they told the other 2 couples in their "group" that they were going to go to Mayo and surprise my parents instead! Even more amazing? The other couples they were going with said, "If youre going to see your dad, we all are going." So they all headed to MN (in a limo!) to see my parents! :)

    What a blessing they were to my parents! :)

    Well, my dad made a much easier recover after the second surgery. No complications, thankfully! He has been 100% healthy and cancer free until just a few weeks ago. He had a not so great check up at Mayo. BUT, considering this is already a ridiiiiiculously long post.. I'll save that story until next time. :)

    -Jules

    Jeremiah 30:17
    "But I will restore you to health and heal your wounds," declares the LORD.